Exercise guide
Dumbbell Prone Incline Flexion Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound movement targets the upper back and rear deltoids by combining a row with shoulder flexion, utilizing the incline bench to isolate the muscles and prevent momentum.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 30 to 45-degree incline.
- Lie prone (chest-down) on the bench with your chin just over the top edge and feet firmly planted on the floor for stability.
- Grasp a dumbbell in each hand using a neutral or slightly overhand grip, letting your arms hang straight down toward the floor.
How to do it
- Exhale and pull the dumbbells up and slightly forward in an arc toward your upper chest, driving your elbows out and up.
- Squeeze your shoulder blades together at the top of the movement, ensuring your elbows pass the midline of your torso.
- Inhale as you slowly lower the weights back to the starting position, maintaining tension in the lats and rear delts.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up).
Form checklist
- Keep your chest in constant contact with the bench to avoid using lower back momentum.
- Maintain a neutral spine by looking slightly down at the floor rather than straight ahead.
- Avoid shrugging your shoulders toward your ears; keep the scapula depressed.
- Ensure the movement is an arc (flexion) rather than a straight vertical pull.
Pro tips
- Focus on pulling with your elbows rather than your hands to maximize back engagement and minimize bicep dominance.
- At the top of the rep, imagine trying to touch your elbows together behind your back to fully engage the mid-traps and rhomboids.
Make it harder
- Add a three-second isometric hold at the peak of the contraction to increase time under tension.
- Perform the exercise with a wider elbow flare to shift more emphasis onto the posterior deltoids.
Frequently asked
- What muscles does the dumbbell prone incline flexion row work?
- The dumbbell prone incline flexion row primarily targets the lats and trapezius, and also works the abs, biceps, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell prone incline flexion row?
- The dumbbell prone incline flexion row uses dumbbell.
- Is the dumbbell prone incline flexion row good for beginners?
- The dumbbell prone incline flexion row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.